Often times fitness is viewed as something reserved for competitive athletes. We celebrate competition and the hard work that goes into training. People who exercise can have different reasons for being fit. Some people enjoy competition while others enjoy socialization through doing their sport. Other times it can be a scary doctor visit or having a specific health goal. Aside from being fun, one of the most important parts of exercise is having functional fitness. As people age there is a misconception that you will be using a walker or find yourself hunched over and incapable of doing basic activities such as getting out of bed, getting up off the toilet or carrying groceries in from your car.
When I work with people who have never exercised before I create workouts that simulate real life motions. Strength training is important for maintaining good posture for your entire life, preventing back pain (usually from a weak core), improving balance and ultimately prolonging your independence. Our bodies lose muscle when we don’t challenge ourselves physically. Becoming strong isn’t about how much weight you are lifting, it is using weight that is challenging to move. In some cases this can even be body weight exercises!
Any form of cardio, even brisk walking, is also important in maintaining your independence. When you move fast enough to elevate your heart rate your body “cleans out the pipes”. Your heart beats faster, essentially strengthening your heart muscle. Your lungs expand and contract more, making your lungs more efficient at exchanging carbon dioxide and oxygen. Your brain receives more oxygen, improving mood and brain function. Lastly, your circulatory system becomes more efficient with fewer chances of blockages and your body will build more capillaries! How cool is that!
Your body is the most amazing machine in existence. It can repair itself, adapt and grow stronger when exposed to healthy stressors (such as exercise), and it allows us to experience so many wonderful things! Competitive and social sports are fun and a great way to find the motivation to exercise. If you do not have social or competitive motivators having a long and healthy life with independence is a wonderful motivator!
If you can find 2-4 times a week to strength train and 5 days a week to walk briskly or do another form of cardio for 45 minutes you will feel better and not succumb to “old age”. Having a strong core helps you get out of bed, prevent falls and keeps your posture solid. Working your upper and lower body will allow you to use stairs, carry groceries, put on your shoes and socks without sitting, get up if you fall, get off the toilet without help, go for walks, pick up heavy items in your house and so much more!
Take some time to think about your motivators. Envision your older self. How do you want to age? If you want independence and health start making positive changes today! Go for a walk, hire a personal trainer to help you navigate strength training or get together with a group of friends and start working out together! Your past is in the past. Today you can choose to change your life…one step at a time.
Would you like to have fun while enhancing your future self!?
I can create fun group training sessions so that you can work out from home with your friends or build you a self guided training plan to help you reach your goals! From endurance training to personal training I can set you up for success while still having time in your life for your job, friends, family and down time!
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